Why is running the hardest exercise to maintain as you age?

SSG Private RallyPoint Member — Wed, 19 Dec 2018 12:58:44 -0500

I first enlisted when I was 20, I could run the 2mi in the 13 min area and now I'm about to turn 27 and I'm only hitting about the 14:30s (If I push myself into running shape) and 15:30-16:00 with just regular runs every two weeks anyone else have the same experience?

Response by SSG Private RallyPoint Member made Dec 19 at 2018 1:00 PM

SSG Private RallyPoint Member — Wed, 19 Dec 2018 13:00:35 -0500

Have you gained weight?

Response by SGT David A. 'Cowboy' Groth made Dec 19 at 2018 1:04 PM

SGT David A. 'Cowboy' Groth — Wed, 19 Dec 2018 13:04:36 -0500

I had a neighbor that was in the Guards with me that turned out 12.30 mile runs. He was in his late thirties.

Response by LTC Private RallyPoint Member made Dec 19 at 2018 1:25 PM

LTC Private RallyPoint Member — Wed, 19 Dec 2018 13:25:14 -0500

I'm 56 years old and I had a PT test 2 months ago that it didn't train at all. I ran 30 seconds faster than I did the last time. the only explanation of running faster was that I was 7 lb lighter. I would say that weight is a Factor. All things being equal

Response by SFC Private RallyPoint Member made Dec 19 at 2018 1:41 PM

SFC Private RallyPoint Member — Wed, 19 Dec 2018 13:41:46 -0500

Usually it's because you're scrawny in your early 20s and you put on weight as you age. I know I've put on about 50 pounds in the last 20 years.

Response by CPT Private RallyPoint Member made Dec 19 at 2018 1:52 PM

CPT Private RallyPoint Member — Wed, 19 Dec 2018 13:52:45 -0500

Impact exercise breaks down the body over time. I train for 5 K, 10 K and half marathon races now more than I would have ever considered in my twenties. I suggest finding a civilian track club for training in longer distance runs. Once you've mastered the longer distance runs and the associated techniques to decrease your running time and increase your distance, the two mile runs for APFT are likely to be a breeze.

Response by SCPO Private RallyPoint Member made Dec 19 at 2018 3:25 PM

SCPO Private RallyPoint Member — Wed, 19 Dec 2018 15:25:15 -0500

It involves moving...........at a rate of speed faster than sitting in a nice recliner.

Response by SGT Private RallyPoint Member made Dec 19 at 2018 3:37 PM

SGT Private RallyPoint Member — Wed, 19 Dec 2018 15:37:35 -0500

I have one for 100 miles too, while in Bragg 1974.
In my 40's I still out ran the younger men in the SWAT team, it's all in the head, time doesn't matter, accomplishment and endurance does for me.
I learned while at Bragg, no use to get to the battle field first then anyone else, what you're going to do when the rest of your unit is 1/2 a mile behind you.

Response by SSG Private RallyPoint Member made Dec 19 at 2018 4:48 PM

SSG Private RallyPoint Member — Wed, 19 Dec 2018 16:48:06 -0500

I can tell you, it doesn't get easier at 36 about to be 37...at 220lbs
I hit the gym 6 days a week, 3 weight training, 3 run/cardio. I can tell you what helps me stay under 16:00 is a mix of 60/120's and long runs. I do 2 miles (running) on Tuesdays, 60/120's (x6) on Thursdays and I do at least a 5 mile (jog) on Saturday. I hate running, more than anything, but if I slack even a little bit I lose time quick. I can usually hit a 15:50 to 16:00 on a PT Test. Not the best, but it well under my minimum standards.

Response by TSgt David Holman made Dec 19 at 2018 6:46 PM

TSgt David Holman — Wed, 19 Dec 2018 18:46:56 -0500

It is the body's way of saying "stop doing this to me". Unfortunately, of the exercises that the military pushes, two of them (running and sit ups) are very hard on the body.

Response by CW3 Matt Hutchason made Dec 19 at 2018 7:24 PM

CW3 Matt Hutchason — Wed, 19 Dec 2018 19:24:59 -0500

Years and years of demanding the body to perform at high levels. It does catch up with you.

Response by CAPT Kevin B. made Dec 20 at 2018 1:18 AM

CAPT Kevin B. — Thu, 20 Dec 2018 01:18:21 -0500

Knees.

Response by 1SG Private RallyPoint Member made Dec 20 at 2018 2:31 AM

1SG Private RallyPoint Member — Thu, 20 Dec 2018 02:31:51 -0500

In a nutshell, it's a combination of aging effects on the body. A decrease in our ability to process oxygen, decrease in muscle strength, decrease in bone density, increase in fat tissue and wear and tear on our joint tissue.

This article does a good job o diving into the specifics:
https://www.runnersworld.com/advanced/a20825431/the-science-of-aging-and-running

The Science of Aging and Running

Why your body slows and what you can do about it

Response by SFC Harry H. made Dec 20 at 2018 10:55 AM

SFC Harry H. — Thu, 20 Dec 2018 10:55:19 -0500

It may be the hardest, but when you reach 40ish it becomes the most pointless irrelevant exercise that causes the most damage to the body then it does good.

Response by SGT Private RallyPoint Member made Dec 20 at 2018 2:20 PM

SGT Private RallyPoint Member — Thu, 20 Dec 2018 14:20:38 -0500

The constant pounding, and a military culture that thrives on running as the end-all-be-all fixit for any PRT session.

Response by COL Jason Smallfield, PMP, CFM, CM made Dec 20 at 2018 2:41 PM

COL Jason Smallfield, PMP, CFM, CM — Thu, 20 Dec 2018 14:41:25 -0500

A few thoughts as to why running is a hard exercise to maintain as you age:
- Cardiovascular. From a cardiovascular perspective, we lose about 10% of our cardiovascular capability for every decade we age.
- Weight. People generally get heavier as we age. I have read that every additional pound means about six seconds slower on the two mile run.
- Endurance. The two mile run is an endurance test and not a strength test. Endurance seems to be harder to gain and maintain than strength.
- Frequency and Intensity. Just seems to be harder to maintain the frequency and intensity of a workout as we age. This negatively impacts endurance running ability.

Response by SPC Private RallyPoint Member made Dec 21 at 2018 12:37 PM

SPC Private RallyPoint Member — Fri, 21 Dec 2018 12:37:46 -0500

Because you increase in size and weight

Response by SSG Brian G. made Jan 21 at 2019 5:33 AM

SSG Brian G. — Mon, 21 Jan 2019 05:33:36 -0500

At 20, even after basic and AIT you are still developing. Your body has not filled out to stable proportions. You put on mass of muscle but then if you do not keep that muscle trained and adjust for it, it deteriorates to and now you are still toting that extra weight which slows everything down.

Response by Lt Col John (Jack) Christensen made Feb 24 at 2019 8:45 PM

Lt Col John (Jack) Christensen — Sun, 24 Feb 2019 20:45:24 -0500

Wouldn't know! Look, I was a high school and college football athlete and all throughout, running was something the coaches made you do when you screwed up. Running for pleasure or for normal exercise, no way! I ran, and passed, when the military made me run and haven't run a lap since leaving the military. Firmly believe in exercise, but running is a waste of heartbeats IMO..